6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD):
A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.
B. 5 Rounds [18 Minute Time Cap]
21 Medball Slams (20/14)
15 Kettlebell Swings (24/16kg)
12/9 Cal Row
Rest 1 minute between rounds
Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.
And coming tomorrow…
A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.
B. 3 Rounds of:
2 minutes as many rounds as possible (AMRAP):
5 Front Squat (50% Part A.)
5 Toes To Bar
5 Power Clean (50% Part A.)
2 minute rest between each 2 minute AMRAP.
Re-start each AMRAP on Front Squats.
Post 3 Rep Max Front Squat, total reps from 3 rounds of AMRAP, and load. ex: 285#, 164 @ 145#